Brown rice is an excellent addition to any meal. It has a rich, chewy texture that is great as a side dish; mixed with beans, herbs, vegetables, or chicken; or added to a burrito or soup. A serving of brown rice is a great source of selenium, which can cut your cancer and heart disease risk.

Because it contains 2 milligrams of vitamin E, it's an excellent antioxidant that helps repair your muscles. It also helps lower cholesterol and reduces the risk of metabolic syndrome, which can lead to obesity, diabetes and high blood pressure.

So ditch the white rice, which is a refined grain linked to weight gain. Brown rice pairs well with almost any entrée – chicken, beef, pork, tofu, veggies, etc. – so don’t be afraid and give it a try tonight!